Comparing Nutrients in 100 calories Cooked Chopped Frozen Broccoli VS Boiled White Gourd-flowered

Weight per 100 calories

• Cooked Chopped Frozen Broccoli: 357g
• Boiled White Gourd-flowered: 667g

Cooked Chopped Frozen Broccoli has 1.9 times more energy per 100g than Boiled White Gourd-flowered . It has very low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.14% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	19% 24.6g	130g per day for Men 19-50 years
Sugars	7.24% 5.25g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28% 10.7g	21% 8g	38g per day for Men 19-50 years
Protein	19.8% 11g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	6.67% 26.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	159% 143mg	63% 56.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.4% 4.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 315μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	11.8% 118mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	19.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	27.2% 2.18mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	19% 0.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25% 175mg	12.4% 86.7mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	33.3% 1133mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	2.6% 39.3mg	0.89% 13.3mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	42.4% 4.67mg	11mg per day for Men 19-50 years
Water	8.76% 324g	17% 635g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Boiled White Gourd-flowered Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Boiled White Gourd-flowered ?

Lets compare vitamin content per 100 calories of Cooked Chopped Frozen Broccoli vs Boiled White Gourd-flowered :

• 100 calories of Cooked Chopped Frozen Broccoli have 2 times more Vitamin B2, 1.8 times more Vitamin B6, 7.5 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 1.6 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled White Gourd-flowered provide similar amounts of Vitamin B1 and Vitamin B5 per 100 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Chopped Frozen Broccoli vs Boiled White Gourd-flowered :

• 100 calories of Cooked Chopped Frozen Broccoli have 1.3 times more Iron, 1.8 times more Manganese, 2 times more Phosphorus, 1.9 times more Selenium and 2.9 times more Sodium than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 1.4 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium, 2.2 times more Potassium, 4.7 times more Zinc and 2 times more Water than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Chopped Frozen Broccoli have 1.3 times more Fiber and 2.8 times more Protein than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 1.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled White Gourd-flowered offer comparable quantities of Energy per 100 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 100 calories.